WOD:
20 min AMRAP
Run 1 lap
15 TTB
10 OH squats (75/115)
5 burpee box jump overs
Notes: Each round should take about 3-4 mins. Pick a weight for the OH squats that you can do at least the first few rounds unbroken. If you don't have toes to bar, scaled options could be hanging L-ups, GHDs, hanging knee ups, or leg overs (pick a TTB substitute that challenges you, but that you can do sets of ~5).
Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!
Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o
Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)